Protein is essential for weight loss! Hou Wenyi nutritionist: Protein can trigger weight loss hormones

The weather in spring is changeable, with sudden changes from warm to cold. In addition to exercising to start the body's engine, you should also pay attention to a balanced diet, especially protein intake, which is very important for increasing the basal metabolic rate. Hou Wenyi, director of the Nutrition Department of St. Martin's Hospital, pointed out that protein is one of the important nutrients needed by the human body. It can help the body maintain muscle tissue and bone health, while also increasing the basal metabolic rate and helping the body consume more calories. Therefore, increasing protein intake is very important during the weight loss process.

Protein is essential for weight loss and triggers weight loss hormones

Nutritionist Hou Wenyi said that in addition to limiting the intake of fat and carbohydrates, balanced nutrition is also very important in the process of weight loss. Supplementing an appropriate amount of protein every day can not only enhance basal metabolism and regulate physiological functions, but foreign research reports also show that protein can trigger weight loss hormones, making it an indispensable nutrient for weight loss.

Some people may have tried the "low-protein diet weight loss method", which can show rapid weight loss results in a short period of time, but often leads to unbalanced nutrition, a decline in mental and physical strength, and atrophy of many body tissues formed by protein structures. It is common to see atrophy of the pectoralis major muscles under the breasts and the mammary tissue in the breasts, causing the breasts to become flat and inelastic.

Supplementing an appropriate amount of protein every day can not only improve basal metabolism and regulate physiological functions, but protein will also trigger weight loss hormones, making it an indispensable nutrient for weight loss.

Limit protein to 8 servings per day to avoid metabolic burden

Nutritionist Hou Wenyi reminds that a weight loss diet still needs to pay attention to the nutritional balance of the five major food groups. The recommended daily intake of protein is 3 to 8 servings, which can be obtained from milk, meat, tofu, and eggs. This is to avoid losing weight while also losing other parts of the body that should not be lost.

It is important to note that the daily protein intake should not exceed 8 servings, so as not to increase the metabolic burden on the kidneys and cause symptoms of high uric acid, urea and protein. A source of protein, such as 1 egg, half a box of tofu, 1 liang of meat or fish (1 liang is about the size of your index and ring fingers put together, and the thickness of your little finger). However, when consuming meat, it is recommended to give priority to low-fat white meat. Red meat is high in cholesterol and saturated fatty acids, so the amount should be reduced appropriately.

The recommended daily intake of protein is 3 to 8 servings, which can be obtained from milk, meat, tofu and eggs.

[Recommended recipe 1: Stone pot bibimbap]

• Ingredients: 125 grams of brown rice, 20 grams of purple cabbage, 20 grams of pea sprouts, 15 grams of fungus, 20 grams of bell pepper, 30 grams of chicken breast, 8 grams of pine nuts, and 5 grams of olive oil.

• practice:

1.Boil the chicken breast in water, tear into strips and set aside.

2. Wash all vegetable ingredients, cut into thin strips and set aside.

3. Fry the shredded vegetables over medium-low heat, put them on the brown rice, sprinkle with pine nuts and serve.

• Note: This is the serving size for one person, which contains 337 calories, 12.4 grams of protein, 7.5 grams of fat, and 55 grams of carbohydrates. You can have fruit or high-protein vegetable soup after the meal. Depending on your personal activity level and work style, the calorie intake of each meal should be controlled at around 500 to 600 calories.

[Recommended recipe 2: Steamed sea bass]

• Ingredients: 100 grams of sea bass, onion, ginger, salt, soy sauce.

• practice:

1. Wash the sea bass, apply a little salt and soy sauce, and place it on a plate.

2. Place some green onion and ginger on the plate.

3. Steam until cooked.

• Note: This is a single serving, containing 88.3 calories, 17.7 grams of protein, 1.5 grams of fat, and 1 gram of carbohydrates. It can only be used as a source of protein. It is recommended that you still consume appropriate amounts of staple starch and high-fiber fruits and vegetables at each meal.